Oct 14 - 20, 2019

WEEKLY GARAGE WOD's

SYNERGY GARAGE HOW TO:

Follow along on this blog or on SugarWOD and complete the day's workouts as seen for that day. Some days will have a WOD as well as a BWWOD. The BWWOD or Bodyweight Workout Of the Day is another option to the regular WOD if you are somewhere that you have no equipment. If you do the WOD do not do the WOD. Having said that, feel free to mix and match workouts from different days to "create your own" workout. It is NOT expected that you complete all of the workouts every week. You should have 2-3 rest days per week. 

Each day is accompanied by a video explaining the entire day's workouts, scalings, and any other important information for that day. Each video is broken up into sections allowing you to find the portion you want to watch without having to watch the entire video.


MONDAY OCT 14

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
+
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Rows
5 Press
5 Push Press
5 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
STRENGTH
Build to heavy
Deadlift, 1 rep

*just to heavy for now, NOT max, as we will do 3 sets of 1 rep at this weight next week
---------------------
10 sets
DB Deadlift, 5 reps, across
+
FULL
AMRAP in 6min
12 Push-ups
12 DB Hang Squat Cleans (50/35)
Rest 2 min
AMRAP in 12min
6 Burpees
12 DB Thrusters (50/35)
6 Box Jumps (30/24)

SCALINGS
DB Hang Squat Clean/KB or Barbell
DB Thrusters/KB or Barbell
Box Jump/Box Step-up

BODYWEIGHT
AMRAP in 6min
6 Push-ups
12 Air Squats
Rest 2min
AMRAP in 12 min
6 Burpees
12 Squat Jumps
6 Tuck Jumps


TUESDAY OCT 15

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
Sit in bottom of Squat and rotate one hand towards the ceiling as best as you can. Hold for 3 seconds. Repeat 3 times on one side then 3 on the other side.
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Push-ups
+
STRENGTH
4 sets
Front Squat, 4 reps, across
---------------------
8 sets
Goblet Squat, 8 reps, across
+
FULL
For Time:
30 Power Cleans (155/105)
30 Front Squats (155/105)
30 Jerks (155/105)

SCALINGS 
Power Clean/DB or KB
Front Squat/Goblet Squat
Jerk/Can use any form of shoulder to overhead/DB or KB

BODYWEIGHT
3 Rounds
30 Tuck Jumps
30 Air Squats
30 Push-ups


WEDNESDAY OCT 16

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
Sit in bottom of Squat and rotate one hand towards the ceiling as best as you can. Hold for 3 seconds. Repeat 3 times on one side then 3 on the other side.
10 Squats
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
+
FULL
For Time:
1500m Row
30 Burpees
30 Pull-ups
1000m Row
20 Burpees
20 Chest to Bar
500m Row
10 Burpees
10 Bar Muscle-ups

SCALINGS 
Row/AirBike(3750m-2500m-1250m)/Run (1200m-800m-400m)
Bar MU/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
2 Rounds
30 Air Squats
15 Sit-ups
-THEN-
20 Burpees
20 Floor Wipers (L+R=1)
x 3 Rounds

*do the 2 rounds of Squats and Sit-ups. Then do the one round of Burpees and Floor Wipers. Treat all of that like one round and then do that 3 total times.


THURSDAY OCT 17

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
Sit in bottom of Squat and rotate one hand towards the ceiling as best as you can. Hold for 3 seconds. Repeat 3 times on one side then 3 on the other side.
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Squat Jumps
10 Push-ups
+
WITH BARBELL in Snatch Grip
10 RDLs
10 Bentover Rows
5 High Pulls
5 Muscle Snatch
5 Behind the Neck Press
5 Behind the Neck Push Press
5 Hang Power Snatch
5 Power Snatch
5 Overhead Squat
5 Squat Snatch
+
STRENGTH
Build to heavy
Squat Snatch + Power Snatch
+
FULL

For Time:
50 cal AirBike
50 DB Box Step Overs (50/35#|24/20”)

SCALINGS
AirBike/Row
DB Box Step Overs/DB Box Step-ups/Box Step Overs/Box Step-ups

BODYWEIGHT
2 Rounds
50 Alternating Jump Lunges
25 Mountain Climbers (L+R=1)
25 Supermans
25 V-Snaps


FRIDAY OCT 18

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
15s Plank
15s Right Plank
15s Plank
15s Left Plank
15s Plank
+
GunShow

3-5 sets
3 Press
5 Single Arm DB Rows/arm
+
BootyBurn
3-5 Rounds
10 L RDLs
10 R RDLs
20 Air Squats
*Rest as needed between rounds
+
HardCore Abs
3-5 Rounds
10 Russian Twists (L+R=1)
MAX Hollow Hold
*Rest as needed between rounds


SATURDAY OCT 19

WARM-UP
+
FULL
OPEN 20.2
While the OPEN is going on Saturday will be the day that I am putting the OPEN Workout on. It will be added to SugarWOD on Friday each week.


SUNDAY OCT 20

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
Sit in bottom of Squat and rotate one hand towards the ceiling as best as you can. Hold for 3 seconds. Repeat 3 times on one side then 3 on the other side.
3 Inchworms (with a push-up)
10 Squat Jumps
10 Lunges
10 Push-ups
10 Scap Pull-ups
10 Kip Swings
+
WITH BARBELL in Snatch Grip
10 RDLs
10 Bentover Rows
5 High Pulls
5 Muscle Snatch
5 Behind the Neck Press
5 Behind the Neck Push Press
5 Hang Power Snatch
5 Power Snatch
5 Overhead Squat
5 Squat Snatch
+
FULL

7min AMRAP
12 Wallballs (20/14)
6 Deadlift (225/155)
3 Ring Muscle-ups
Rest 3 min
7min AMRAP
50 Double Unders
10 Overhead Squat (135/95)
10 Chest to Bars
Rest 3 min
7min AMRAP
AirBike Calories

SCALINGS
Wallballs/Light Thruster
Deadlift/DB or KB
Ring MU/Bar MU/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
DU/Single Skips
Overhead Squat/Front Squat/Goblet Squat
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
AirBike/Row

BODYWEIGHT
7min AMRAP
10 Squat Jumps
5 Burpees
5 Sit-through (L+R=1)
Rest 3 min
7min AMRAP
25 Jumping Jacks
20 Air Squats
15 Plank Hip Touches (L+R=1)
Rest 3 min
7min AMRAP
20 Burpees
20 Air squats
20 Sit-ups


Synergy Garage